Daily Mile & Lift

Well, I'm back at it in full swing!  I'm not really training for anything (even though I'm signed up for Mid Mountain Marathon on September 13th) but just back to my running life as usual.  I've yet to run farther than three miles, but I want to make sure I'm feeling 100% solid before I go venturing out on some long adventure. 
Monday I ran three miles at Crestwood Park where I saw two different foxes!  One took off like a bat out of hell, but the other just hung out in the field watching me and Ozzy, my dog. Then I trained chest and hips (yes, I know strange combo) at the gym with Jeff. 
Today I got up early for leg day after visiting the physical therapist and having him tell me my quads are so dominant that they spill over the sides of my legs.  Hello hamstrings!  Straight leg dead lifts and leg curls, check!
Maybe tomorrow I'll get wild and try four miles!




 
3 miles
33:31
11:10 average pace 

Leg Day

Because training doesn't stop for vacation.  Plus, when there are grandparents and aunts and uncles all over the place, why not take advantage!?


Hey, it was Flex Friday when I took this picture.  That counts, right?

Jeff, getting new PRs!


 
And remember kids, never skip leg day! 

Rest & Recovery

The week after Bryce I felt I'd been hit by a mac truck I did nothing.  No, that's not true.  I hobbled around like a drunken sailor, iced my legs, soaked in Epsom salts, foam rolled and ate like... like... well, like I just ran fifty miles.  Cookies.  Cake.  Carne Asada.  I worked hard at replacing calories and taking care of my body.  By Saturday the swelling and bruising were gone and I mostly wasn't limping any more.  I was also itching to move my body.  I hit the gym Saturday, Monday and Wednesday.  Monday I actually got up early in an attempt to hike, but I just wasn't ready so after 3/4 miles I left Corner Canyon and went to the gym.  Then there was my epic fail of a bike ride on Tuesday.  Overall, I've been doing great.  I have been sleeping in a lot.  I visited the chiropractor and massage therapist which was miraculous!  I'm really looking forward to running, but I'm trying really hard to be patient.  My IT bands are still tight, so I want to give them plenty of time to chill.  Soon enough.  The mountains aren't going anywhere...

Jeff, killing it, as usual.

 Hike.  Psych!

 Oh yeah, and my nails are dropping like flies!

Vacation Mile & Lift

Jeff and I got to go on a mini vacation together over the weekend.  Of course, we found a gym and went and had a little fun.  

This rope pull was actually really fun.  I'd never seen anything like it.

And this was awesome!  A climbing treadmill!  It was literally a giant treadmill climbing wall!

And I even hit the dreadmill!  Twice!

Saturday- Weight lifting, shoulders + 4 miles

Sunday 3.1 miles

Daily Mile & Lift

Monday was back day.  I did 40# dumbbell rows.  So that was pretty epic.  Tuesday I headed out to Corner Canyon because I'm really loving it there right now.  It was a beautiful, sunny day and I was reminded why I love this trail running bit so much!

That's right, ladies and gentlemen... FORTY LBS!

This photo is for my husband, Jeff.  

Ann's Trail

TrailAndUltraRunning.com  If you're a trail and or ultra runner and you're not on our Facebook group yet, you should be.  And follow TAUR on Instagram while you're at it.  @trailandultra

8 miles 

1:46

13:18 average pace

Daily Mile & Lift (times five)

This week has been filled with a lot of wonderful runs.  Not only did I get to run with a new friend, I had the pleasure of being accompanied by my other half on three runs this week!  Jeff decided that he wanted to try a taste of my world and joined me for a few short jaunts this week!  What a stud!  Plus, we did the usual heavy lifting together.  

Monday was chest day, although I took it really easy since I was still sore from Bosho on Saturday.  Tuesday Jeff and I did the one and a half mile loop in our neighborhood together.  My legs felt really good after this and I knew I was ready to run again.  Wednesday was twelve plus miles of fun with my NARF (New Adventure Running Friend.) Thursday Jeff and I ran 2.54 miles at Crestwood Park and then hit the weights for a killer back workout.  Then, this morning he joined me yet again for 3 miles at Crestwood.  He'd better look out, I may turn him into a trail runner!

Some of my favorite things.  I know you may not recognize me since I'm not wearing anything fluorescent, but I promise, it's me!

Tuesday

1.5 miles

17:18

11:33 average pace

Thursday

2.54 miles

28:51

11:21 average pace

Saturday

3.01 miles

36:46

12:14 average pace

Daily Mile & Lift

Friday morning I met up with Jennilyn Eaton, a super nice local trail runner who I recently met through other trail friends.  Jennilyn and I learned that we live very near one another and decided to go out for a hike.  It would've been a run (and we did actually end up doing some running) but Jennilyn just won and set a course record for the Buffalo Run 100 miler.  Yeah, she's pretty badass, however she is so humble that I doubt you'd here her brag it.  So, I'll brag for her.  Jennilyn, you are a badass!  We headed up Bells Canyon after getting kids in school and hiked for about and hour and a half or so.  There was a lot of new snow and I was reminded of how much I love dirt.  I really do love dirt.

Merry Christmas!  In March.  I wonder how long that has been up?

I don't know what our mileage was, but it was a very nice mellow hike/run and I really enjoyed getting to know this lady!  I'm looking forward to more trail adventures with her in the future.

After getting home I headed to the gym with Jeff for some chest work.  We really pushed hard and had a great time.  We did an incline bench press drop set that had me shaking like a leaf!  Plus, I always love it when the guy next to me is lifting lights weights than me.  Makes me feel extra badass!

Training Week 2

Monday 3 road miles + weight lifting -legs
Tuesday 15 min elliptical + weight lifting -shoulders, back, biceps
Wednesday 3 road miles
Thursday 6.31 trail miles
Friday weight lifting- chest
Saturday 12.7 trail miles + 13 min HIIT routine

Sunday  13 min HIIT routine (I've joined another week long challenge, but that's another post!)

Weekly total 25.01

Training total 49.68

Flex Friday

Last night Jeff and I went to the gym together for a little chest action.  I had an awesome PR on the decline bench press!  115lbs for five reps!  BOOM!

30 min elliptical

Incline bench press

Decline bench press

Incline dumbbell press

I take myself very seriously.  No fooling around!  Okay, well maybe just a little...

There is that awesome bicep vein again!  

Daily Mile & Lift

Yesterday I didn't think I was going to get a workout in, but then at the end of the day after all the kids were asleep I decided to head to the gym.  I don't think I've ever been to the gym that late before, but it was pretty great.  There was almost no one there!  I was feeling surprisingly perky for 9 o'clock at night and really powered through a back, shoulder & biceps workout including a new dead lift PR!  I did two sets of 155lbs! 

15 mins elliptical

Military press

Wide grip upright rows

Barbell biceps curls

Wide grip lat pull downs

Dead lifts

Cable biceps curls- drop set

BOOM!  There it is!  One hundred fifty five pounds!  Eighteen pounds over body weight!

Arms and lats are growing!  I love it when the locker room is empty!  I can take tons of selfies! 

Then, this morning I wore my running gear to the girl's school to volunteer in Lila's class so I could squeeze in a run before picking up my youngest.  I almost didn't go.  I was tired and sore from Monday's leg day and last night's hard push.  I seriously contemplated taking a nap instead.  But I sucked it up and went anyway. I took a generous amount of walk breaks and enjoyed the beautiful blue sky and view of the mountains.  I thought a lot about my goals for the year and ended up very pleased with myself for running, even though I didn't want to.  I know it was only three miles, but often those are the hardest runs for me.

3 miles

35:33

11:51 average pace

Then I came home to this awesome present from my husband.  For his birthday, he bought me a lifting belt!  What a guy!  And it's pink, too!  

Daily Mile & Lift

After volunteering (in my running gear) in my daughter's kindergarten class today I quickly went home and had a snack and headed out the door for my run.  Three miles in thirty minutes is super speedy for me!  I was very happy with my pace.  Then, I popped across the street to the gym (after a quick shirt change) for a super quick leg workout before I had to pick up Clarissa from school.  See, I remembered!  No legs in the second half of the week!  My leg workout was fairly wimpy compared to usual, but after Thursday's brutality and then my long slog on Saturday I suppose an easy leg day can slide this once.

Leg extensions

V-squat

Glute extension machine

Hip adductors

Hip abductors

BOOM!  

3 miles

30:46

10:15 average pace

Daily Mile & Lift

Somehow it's always the shorter distances that are hard for me.  I'm not sure if it's mental, or what, but often the my single digit runs are the tough ones!  Today was no exception.  My legs felt tired and sluggish and the  headwind was brutal.  I still took plenty of time to enjoy the grey day and some sights along the way.  

Crestwood park.  Another super duper close mini-trail with a spectacular view of the mountains.

Lots of color brightened up this grey, windy run.

Not so shabby for a trail that's smack in the middle of town!

Then, as I was on my way home I kept hearing this sound like kids wailing.  I couldn't figure out what it was until I looked over and saw these guys!  They made me smile!

Home again, home again.

5.28 miles

58:13

11:01 pace

And now I'm completely beat up after killing leg day with Jeff tonight.  He put me through the wringer on the leg press with a killer pyramid set!

Leg extensions

Leg curls

Leg press

Box squats

Calf press